**Marcus's HIT Dungeon**

[marcus300]

Morning - going to the gym again to see how things go but will be taking things slowly

[almostgone]

Crunches- ~ 135
Leg extensions- 2 w/u, Work- 14, rest pause, 11+, rest pause, 9+. 10 count hold on partials.
Hacks- 2 w/u, Work- 8, rest pause, 4, rest pause, 2. Still working with 380#, will probably be here a while with this weight.
Reverse hacks - 1 w/u, Work- 10, hold weight for 5 breaths, 3, hold for another 5 breaths, 2.
Leg press- 1 w/u, Work 1 - (feet wide)- 9, rest pause, 4. Work2- (feet narrow)- 9, rest pause, 4.
Standing calf raises w/ a double pump @ top- 11, rest pause, 6,drop,11,rest pause, 4,rest pause, 4.
Leg curls- Work- 14+, rest pause , 6+ w/ 10 count hold on the partial reps.

62 minutes.

[Capebuffalo]

Morning all. Got back done this am. Two days in a row. Ya-hoo

[songdog]

Good morning Marcus and the rest of the gang I did a lot of walking this morning pulling a sled full of junk no I kept no time just tired now But it's honey do list time!

[kelkel]

Legs on the agenda for me in about an hour.

[almostgone]

Legs on the agenda for me in about an hour.

Nice! A day earlier than usual isn't it, but nice! Sounds like the hamstring issue is almost history, which is excellent.

[clarky.]

Hi fellas/ladies, rest wk for me.

[Capebuffalo]

Go check out the Most Improved contest. Final pics are in. Who do you think won?

[marcus300]

Go check out the Most Improved contest. Final pics are in. Who do you think won?

Rnsplg IMHO

[kelkel]

Nice! A day earlier than usual isn't it, but nice! Sounds like the hamstring issue is almost history, which is excellent.

Yes, good memory. I'm on a 4-day routine now since I'm doing more volume. Went great today with zero ham pain / issues. Another week and I'll be back at normal weight.

Bike - 5 minutes
Extensions: 2 sets 15 + reps decent weight
Verticals: 2 sets 12-15 reps felt good
Squats: Slow progression up but only about 50 lbs off my normal minimum squat weight. Kept it to one set of 12. Contemplated another but wisdom took over momentarily. Man it felt good to do without pain.
Seated curls: 3 sets a little lighter than normal weight, 12 reps. Next week should be back to normal. Still eyeing up the kneeling machine....
Calf crap as usual. Standing and seated.

Very motivational for me today.

Odd side story. Wrote up my script for BW and got it pulled first thing Monday morning. Same place as always but with a lady I've never seen. For some reason she chose a vein squarely on top of my radialis. Seemed to fascinate her. Anyway, within a half hour I had swelling about the size of half a golf ball. It's gone now but bruised. Weird. Really didn't mind the swelling as I'd like bigger radialis' anyway.

[Obs]

Rnsplg IMHO

Without a doubt.

[hammerheart]

Odd side story. Wrote up my script for BW and got it pulled first thing Monday morning. Same place as always but with a lady I've never seen. For some reason she chose a vein squarely on top of my radialis. Seemed to fascinate her. Anyway, within a half hour I had swelling about the size of half a golf ball. It's gone now but bruised. Weird. Really didn't mind the swelling as I'd like bigger radialis' anyway.

The dear 93 years old nurse at my usual lab did that too last time and he named it "sinner shelter", no idea what that means.

No bruising nor swelling...

[kelkel]

The dear 93 years old nurse at my usual lab did that too last time and he named it "sinner shelter", no idea what that means.

No bruising nor swelling...

That is weird. Avoid her.

[MuscleScience]

Go check out the Most Improved contest. Final pics are in. Who do you think won?

Wow, everyone crushed it. Damn I’ve got to get my fat arse skimmed down.

[marcus300]

Wow, everyone crushed it. Damn I’ve got to get my fat arse skimmed down.

Yes they did, amazing progress and another great comp with some hard earned results.

[clarky.]

Morning fellas/ladies. Freezing her the day.

[Capebuffalo]

Morning gents. Three days in a row. It’s my new record. Did shoulders.

[songdog]

Good morning Marcus and the rest of you freaks! morning cardio done! frosty morning 28 degrees this morning.

[clarky.]

Good morning Marcus and the rest of you freaks! morning cardio done! frosty morning 28 degrees this morning.

-2 here this morning song. It never really lifted a day.

[marcus300]

Shoulders and biceps

RC warm up -internal and external rotations

SIDE LATERAL MACHINE
4 sets of high reps

FACE PULLS
4 sets of high reps

VIKING PRESS
4 sets of high reps

BB SHRUGS
4 sets

STRAIGHT BAR CURLS
3 sets of high reps

PREACHER DB'S
3 sets of high reps

HAMMER CURLS
3 sets

DB WRIST CURLS
3 sets

[MuscleScience]

Shoulders and biceps

RC warm up -internal and external rotations

SIDE LATERAL MACHINE
4 sets of high reps

FACE PULLS
4 sets of high reps

VIKING PRESS
4 sets of high reps

BB SHRUGS
4 sets

STRAIGHT BAR CURLS
3 sets of high reps

PREACHER DB'S
3 sets of high reps

HAMMER CURLS
3 sets

DB WRIST CURLS
3 sets

How do you have time to workout when your busy stirring the pot in the lounge

[marcus300]

How do you have time to workout when your busy stirring the pot in the lounge

I fit working out in-between watching cowboy and Indian films, you know the ones what are set in time forgotten back in the old days

[MuscleScience]

I fit working out in-between watching cowboy and Indian films, you know the ones what are set in time forgotten back in the old days

True story, where I grew up there was an old barn that was part of a frontier fort. It had these small rectangular windows build into. My grandfather said that is where settlers would shoot out of when the Indians would come and raid. There was actually confirmed battles between settlers and Indians with a plaque put up by the state marking it as a national historical site. My grandfather gave me an arrowhead he picked up as a kid from that property.


i will be back home next week, maybe I can get some pics for the photo booth.

[GirlyGymRat]

I did shoulders and biceps.

No workout yesterday - planned rest.

Tomorrow is leg day. I love working legs. I probably need to work shoulders and chest.

[marcus300]

True story, where I grew up there was an old barn that was part of a frontier fort. It had these small rectangular windows build into. My grandfather said that is where settlers would shoot out of when the Indians would come and raid. There was actually confirmed battles between settlers and Indians with a plaque put up by the state marking it as a national historical site. My grandfather gave me an arrowhead he picked up as a kid from that property.


i will be back home next week, maybe I can get some pics for the photo booth.

Sure that would be great

[almostgone]

Shoulders and biceps

RC warm up -internal and external rotations

SIDE LATERAL MACHINE
4 sets of high reps

FACE PULLS
4 sets of high reps

VIKING PRESS
4 sets of high reps

BB SHRUGS
4 sets

STRAIGHT BAR CURLS
3 sets of high reps

PREACHER DB'S
3 sets of high reps

HAMMER CURLS
3 sets

DB WRIST CURLS
3 sets

How are your joints and muscles feeling afterwards? Joints and all loosening up and flushing well from the blood flow?

[marcus300]

How are your joints and muscles feeling afterwards? Joints and all loosening up and flushing well from the blood flow?

I'm ok but one side of me is lacking and its hard to say this but my motivation isn't there at this stage. I pushed legs the other day and I cracked a rib which didn't help matters but my one thing what's kept me going all this time lifting is now failing me at this moment in time

[hollowedzeus]

I'm ok but one side of me is lacking and its hard to say this but my motivation isn't there at this stage. I pushed legs the other day and I cracked a rib which didn't help matters but my one thing what's kept me going all this time lifting is now failing me at this moment in time

Ill bet youve still got people trailing you asking how you got to your size though

Youre obviously going through lots. You might never be back to your 280lbs mindset towards training but you can still be better than everyone else and the best that you can be.

Dont burn yourself out. Just enjoy being back at training. Try to get back into once you are closer to 100%.

[almostgone]

I'm ok but one side of me is lacking and its hard to say this but my motivation isn't there at this stage. I pushed legs the other day and I cracked a rib which didn't help matters but my one thing what's kept me going all this time lifting is now failing me at this moment in time

I have a feeling your motivation will be back, boss, but what's going on with the rib? Did it sublaxate/shift out of position (which sucks but can be manipulated back into position) or did it crack?

[kelkel]

I'm ok but one side of me is lacking and its hard to say this but my motivation isn't there at this stage. I pushed legs the other day and I cracked a rib which didn't help matters but my one thing what's kept me going all this time lifting is now failing me at this moment in time

I took an entire year off when my son was born. Coming back was slow. Trained like a girl (no offense GGR) for a while to reacclimate my body to it. Took a couple months before I could really push it again. Then it was game on. You'll get there, just takes time. Be patient.

[marcus300]

Ill bet youve still got people trailing you asking how you got to your size though

Youre obviously going through lots. You might never be back to your 280lbs mindset towards training but you can still be better than everyone else and the best that you can be.

Dont burn yourself out. Just enjoy being back at training. Try to get back into once you are closer to 100%.

I have a feeling your motivation will be back, boss, but what's going on with the rib? Did it sublaxate/shift out of position (which sucks but can be manipulated back into position) or did it crack?

I took an entire year off when my son was born. Coming back was slow. Trained like a girl (no offense GGR) for a while to reacclimate my body to it. Took a couple months before I could really push it again. Then it was game on. You'll get there, just takes time. Be patient.

Thanks guys. I'm all good mentally but lack motivation which as never been a problem in my life. I am enjoying it though because I'm not putting myself under pressure I'm just going with the flow. Time will tell but either way i always feel at home with the iron. Strange feeling

[songdog]

Good morning Marcus and the rest of the gang 45 min walk this morning in the cold.But it was nice this morning when I came around the pine tree out back there was a fox waiting for me in my trap.Sad I couldn't have got him sooner my chickens would still be alive.

[marcus300]

Good morning Marcus and the rest of the gang 45 min walk this morning in the cold.But it was nice this morning when I came around the pine tree out back there was a fox waiting for me in my trap.Sad I couldn't have got him sooner my chickens would still be alive.

Sneaky fuking foxes song

[kelkel]

Good morning Marcus and the rest of the gang 45 min walk this morning in the cold.But it was nice this morning when I came around the pine tree out back there was a fox waiting for me in my trap.Sad I couldn't have got him sooner my chickens would still be alive.

You need this chicken to kick the fox's arse:

[almostgone]

You need this chicken to kick the fox's arse:

WTF? Is that thing part emu or something?

[kelkel]

Nah, he's just bulking for the winter.

[marcus300]

That's some cock kel

[kelkel]

That's some cock kel

Not sure how to respond.....er thanks? No offense but I'd much rather hear that from someone like GGR.

[GirlyGymRat]

I took an entire year off when my son was born. Coming back was slow. Trained like a girl (no offense GGR) for a while to reacclimate my body to it. Took a couple months before I could really push it again. Then it was game on. You'll get there, just takes time. Be patient.

No offense taken!

I am still figuring out weights. worked chest with little to no DOMS so up they go.

Maybe too cautious on weights fearing injury...esp anything involving shoulder.

[tarmyg]

You need this chicken to kick the fox's arse:

Can honestly say I have never seen anything like that before. Damn!